The Run SMART Project - A Scientific Approach To Becoming A Faster Runner

Brian R
NY Flyers MTP Head Coach

I'm thrilled that the NY Flyers selected The Run SMART Project to implement the Flyers 2013 Fall Marathon Training Program (MTP). 

The program includes:

• 18-week personalized training schedule designed by Dr. Jack Daniels.
• On-line training calendar to log and manage your training 
• In-person group coaching led by Run SMART Project coaches every Wednesday evening in Central Park at 7pm.
• Online marathon nutrition Q/A with world-class distance runner and coach Alicia Shay (click HERE to view the Flyers MTP Run SMART Project video chat with Alicia Shay).
• Free peak performance/injury prevention analysis screening at Finish Line PT.

As a runner, and founder of Run SMART Project, I use science to coach runners on how hard they should train. Our guiding philosophy is rooted in 40+ years of scientific research from our head coach/world-renown exercise scientist Dr. Jack Daniels. 

Each day that our clients are running, we want them to understand the purpose of their workout. And, we assign a training pace intensity level to help our clients achieve the goal(s) of each workout.  

Below is an overview of the Run SMART Project approach.  Future posts on the Flyers Blog will come soon from several MTP runners. The future posts will highlight these runners' perspectives as MTP participants using their individualized Run SMART Project training plans, and will include some of the details of what the training entails.

What is the Purpose of this Workout?

If you can’t establish a purpose for each and every workout you’re doing, as Jack likes to say, then why are you doing it? This purpose can be broad, such as to clear your head, or something more specific, such as to improve your endurance or to run easy. Running “Easy” strengthens the heart muscle and promotes physiological benefits that help build a base from which higher-intensity training can be performed. We know from science that you can achieve these benefits by running at a fraction of your heart rate max (65-79%). So if the purpose is to run “Easy” then why would you train harder than necessary to achieve the benefits of the workout?  Click HERE, or on the photo link below, for a video of Jack Daniels elaborating on the premise of not training harder than necessary on "Easy" runs. 

 

Identifying Your Training Paces

Once you know how to maximize the benefits of your workout, then you need to stick to the pace or intensity that will help you achieve that goal. In order to determine that you’re training at the right pace everyday, we developed VDOT O2, a new running app designed to help runners get faster. Jack’s famous VDOT method calculates your training paces based on a race result or estimated performance to prevent you from running too fast or over-training.  Click HERE for a video by Jack Daniels elaborating on what is meant by VDOT, and why training at (and not above) your VDOT is important for improving your running.

Prevent Over-Training

The magic of the VDOT method is that it helps athletes stay healthy longer. It’s almost impossible to prevent running injuries one hundred percent, which is not always a bad thing, actually. Sometimes injuries can help you address weaknesses and allow you to come back stronger. But it’s the long stretches of uninterrupted training when runners make real progress and realize their true potential. By staying within your individual pace range each day you can prevent over-training and reduce the risks of suffering a major setback.

VDOT establishes a discipline of knowing when, and when not, to train hard. It helps runners identify that fine line between maximizing the benefits of their workout versus over-training. You can always run a little faster while using VDOT, but why do it if you’re already getting the maximum benefit of the workout? Why risk over-training one day and being more tired than necessary for your next workout? It’s this long term approach that allows our athletes to accumulate better quality training over time and realize their true potential.

The VDOT O2 app is currently in beta test form (invite-only) and we’d love to share it with our NY Flyers’ friends who are not already using it through their participation in the MTP program. If you’d like an invite to try it out, please email coach@runsmartproject.com.

-Brian R